Athletic performance programme
Explosive Athlete
A structured athletic development programme for athletes who want to be faster, stronger, more powerful and better conditioned — built by Cillian Bonnar.
Who it's for
Athletes who need the gym to show up on the pitch
Explosive Athlete is for the player who trains hard and still feels a step off the pace. You can lift, you put in the running, but acceleration, top speed and repeatable power haven't followed.
The programme targets the qualities that decide matches: how fast you can get moving, how fast you can stop and turn, how much force you can produce late in a game.
What it develops
- Faster acceleration over the first ten metres
- Higher top-end sprint speed
- Greater maximal strength
- More explosive power output
- Better repeat-sprint conditioning
Problems it solves
Common reasons athletes stall
Random training
Strength without speed
Too much fatigue
No sprint exposure
No deceleration work
No measurement
Training philosophy
Build force. Express it quickly. Repeat it.
1. Build the foundation
Strength through full ranges, with the posterior chain and single-leg work given real priority.
2. Convert to speed
Jumps, throws, sprints and accelerations teach the nervous system to produce force in the time a match allows.
3. Hold it under fatigue
Conditioning that protects speed rather than grinding it away, planned around your fixtures.
Results
Athlete outcomes
Placeholder
Athlete testimonial and performance data (sprint times, jump heights, strength numbers) to be supplied before launch.
Placeholder
Second athlete case study — sport, starting point, approach and measured result.
Next step
The full programme lives on its own site
Programme structure, pricing and enrolment are all handled on the dedicated Explosive Athlete site.
Not sure it's the right fit? Apply for coaching and we'll work out the best starting point.
Explosive Athlete FAQ
Who is Explosive Athlete for?
Athletes who already train and want to be measurably faster and more powerful — GAA footballers and hurlers, plus athletes from other field and court sports.
Is it suitable for complete beginners?
Beginners are usually better served by general strength coaching first. If you're new to lifting, apply for coaching and you'll be pointed to the right starting point.
What equipment do I need?
A gym with barbells, dumbbells and space to sprint or jump covers it. Most club gyms are sufficient.
Can I follow it during the season?
Yes. Training is structured so the in-season dose maintains strength and power without adding unnecessary fatigue.
Where do I sign up?
Explosive Athlete has its own dedicated site at services.fullrotationfitness.ie, where the full programme details and enrolment are handled.